A short, guided mindful meditation | Yesterday Wellness | Stories

A short, guided mindful meditation

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This article is part of our partnership with experts from STYLE Canada. Today, Melaina Gasbarrino is back with a short guided mindful meditation to inspire calm.

Breathe, relax, repeat. There is no perfect way to meditate mindfully. In fact, I sometimes find myself meditating in the strangest places—like on a crammed subway or on a long-haul flight across the world while a group of friends are aimlessly talking—, and find that by taking a second to breath deeply, I become more in tune with the way I choose to rid the noises of the world.

The practice of mindful meditation is based in various thought processes that encourage you to take time to enjoy the simple things in life. The thought is that if you take time for yourself to wash away your worries, you will seek freedom in that space. Mindfully meditating can be as simple as sitting with zero distractions or as unique as watching your hands feel the cool breeze over and over again. Through a regular practice, you will radiate positivity wherever you may be.

Here is a short meditation sequence I practice to ease the stresses of the day:

First, find a comfortable seat. You can either sit on a chair or on a comfortable spot on the ground. If you are in a unique space, stand/sit tall. Close your eyes to go inward.

short guided mindful meditation

Take 20 slow and steady breaths to erase your mind of all the worry and wonder stored away. When taking these breaths, I find it best to count each to erase your mind. Focus on your breath work. Breathe in for 3, 2, 1 and out for 3, 2, 1.

As you inhale find peace, and as you exhale release tension.
As you inhale be present, and as you exhale release wandering thoughts.
As you inhale find love, and as you exhale release hate.
As you inhale find hope, and as you exhale release worry.
As you continue to breathe like this, be reminded that positive vibes surround you always.

After your 20 slow and steady breaths, completely relax your body by surrendering to the moment.

Let your feet be free as they deeply root into the ground.
Your calves, knees and thighs fall deep into the earth.
Let your hips release worry as they deeply root into the ground.
Your torso, chest and back fall deep into the earth.
Let your shoulders completely relax as they deeply root into the ground.
Your upper arms, elbows and lower arms fall deep into the earth.
Let your fingers release as they write only beautiful thoughts.
Let your head completely relax.
Your mind be peace.
Your eyes only see acts of goodness.
Your ears hear only positivity that surrounds you.
Your nose smell the beauty found within the world.
And your mouth only speak words of kindness.
Take a deep breath in, and out.
In and out.

Wiggle your hands and toes to come back to the present. Open your eyes, and bring your hands in prayer position at your heart centre. Take this practice of mindful meditation with you wherever you go and remember: “Because you are alive, everything is possible.” -Thich Nhat Hanh

Melaina Gasbarrino is a certified reiki practitioner and yoga teacher. She is the founder of SALT to TREE, a wellness and conservation company that integrates the practices of movement and healing to live WITH the Earth. Read more from Melaina: her #Yesterdate and her tips on mindful living.

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